Ketchup is a condiment that is commonly used on foods like fries, burgers, hot dogs, eggs, and more. The traditional ketchup bottle can be tricky to use, especially when trying to control the amount that comes out. Dip and squeeze ketchup packets provide an alternative way to use ketchup that is more portable and can help control serving sizes.
But how many calories are actually in one dip and squeeze ketchup packet? Here is a comprehensive look at the calorie and nutrition information for dip and squeeze ketchup.
Calories in Dip and Squeeze Ketchup Packets
The number of calories in a dip and squeeze ketchup packet can vary slightly between brands, but is generally around 20-25 calories per packet. Here are the nutrition facts for some popular brand’s dip and squeeze ketchup packets:
| Brand | Serving Size | Calories |
|---|---|---|
| Heinz | 1 packet (17g) | 20 |
| Hunt’s | 1 packet (17g) | 20 |
| Great Value | 1 packet (17g) | 25 |
| Signature Select | 1 packet (17g) | 20 |
As you can see, the typical dip and squeeze ketchup packet contains about 20-25 calories. Heinz, Hunt’s, and Signature Select all have 20 calories per 17g packet. The Great Value brand has slightly more at 25 calories per packet.
Serving Size Context
To put that calorie count into context, here is how a dip and squeeze ketchup packet compares to other common serving sizes of ketchup:
| Ketchup Serving | Serving Size | Calories |
|---|---|---|
| Dip and Squeeze Packet | 17g (1 packet) | 20-25 |
| Single-Serve Packet | 9g (1 packet) | 10-15 |
| 1 Tbsp | 17g | 20 |
| 1 oz | 28g | 35 |
A standard dip and squeeze ketchup packet contains about 17g of ketchup or around 1 tablespoon. This gives it a similar calorie count to 1 tablespoon of ketchup from a bottle, about 20 calories. The smaller single-serve packets have around 10-15 calories.
Nutrition Information
In addition to calories, here is the full nutrition information in a typical dip and squeeze ketchup packet:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Fat | 0g | 0% |
| Sodium | 190mg | 8% |
| Total Carbohydrate | 5g | 2% |
| Sugars | 4g | |
| Protein | 0g | 0% |
As you can see, a dip and squeeze ketchup packet contains 20 calories, 190mg of sodium, 5g of carbohydrate (4g sugars), and no fat or protein. The % Daily Value is based on a 2,000 calorie diet.
Ingredients in Ketchup
What ingredients are providing the calories and nutrients in ketchup? Here is a look at the typical ingredients:
- Tomatoes – The base ingredient that provides the texture and bulk of ketchup is tomatoes. Tomatoes contain carbs, vitamin C, potassium, and other nutrients.
- Sugar – Sugar is added to balance the acidity of the tomatoes and add sweetness. This is where most of the calories in ketchup come from.
- Vinegar – Vinegar adds tanginess and flavor. Distilled white vinegar is commonly used.
- Salt – Salt is added for flavor. It also contributes to the sodium content.
- Spices and seasonings – Onion powder, garlic powder, cinnamon, and other spices add flavor.
- Thickeners – Thickeners like xanthan gum or cornstarch help give ketchup its thick, smooth texture.
- Preservatives – Preservatives like potassium sorbate and sodium benzoate prevent bacterial growth and preserve freshness.
As you can see, the three main contributors to calories and carbs in ketchup are the tomatoes, added sugar, and vinegar. The sugar content is what really gives ketchup most of its calories in a concentrated serving like a dip and squeeze packet.
Ketchup Packet Calories Compared to Other Condiments
How do the calories in a ketchup packet compare to other popular condiment packets?
Here is a calorie comparison of single-serve dip and squeeze packets for common condiments:
| Condiment | Serving Size | Calories |
|---|---|---|
| Ketchup | 17g (1 packet) | 20-25 |
| BBQ Sauce | 18g (1 packet) | 45-55 |
| Ranch | 15g (1 packet) | 70-80 |
| Honey Mustard | 17g (1 packet) | 45-50 |
| Mayonnaise | 18g (1 packet) | 90 |
Ketchup has the lowest calories compared to other popular condiment packets. BBQ sauce, honey mustard, ranch, and mayo packets all contain significantly more calories than ketchup for a similar serving size.
So ketchup is one of the lightest options for dipping sauces and condiment packets, clocking in at just 20-25 calories per packet.
Ways to Reduce Calories When Using Ketchup
While ketchup packets are relatively low in calories, here are some tips to reduce calories even further when using ketchup:
Use mustard instead
Mustard has only about 5-10 calories per packet, making it an ultra low calorie choice.
Choose smaller single-serve packets
The standard 9g ketchup packets contain around 10-15 calories vs. 20-25 calories in the larger 17g dip and squeeze packets.
Use light or no sugar added ketchup
These versions save on calories from sugar. Heinz makes a great no sugar added ketchup with 45% less calories.
Count and track servings
Being mindful of portion sizes can prevent overuse of high calorie condiments.
Use as a cooking ingredient
Add ketchup to recipes for moisture and flavor rather than as a topping to avoid excess calories.
High Protein and Low Carb Ketchup Alternatives
In addition to traditional ketchup, some lower carb, higher protein ketchup alternatives are available for those looking to reduce carbs or add protein:
Walden Farms Calorie Free Ketchup
This zero calorie ketchup alternative is made with tomato concentrate and spices.
G Hughes Sugar Free Ketchup
G Hughes makes sugar free ketchup options sweetened with Splenda and Stevia.
Primal Kitchen Organic Ketchup
Primal Kitchen offers an organic ketchup made with 6g net carbs and no added sugars.
Heinz Reduced Sugar Ketchup
Heinz reduced sugar ketchup cuts sugar by 25% for 3g net carbs per serving.
Most Nutritious Options When Choosing Ketchup
If you want to maximize nutrition in your ketchup choice, opt for an organic ketchup variety. Organic ketchup leads to higher intake of certain nutrients.
According to a study published in the Journal of Agricultural and Food Chemistry, organic ketchup has higher levels of:
- Phenolic content – 207% higher
- Flavonols – 128% higher
- Anthocyanins – 52% higher
- Vitamin C – 57% higher
So choosing an organic ketchup maximizes vitamins, antioxidants, and phytonutrients compared to regular ketchup.
Homemade Lower Calorie Ketchup
For complete control over nutrition and ingredients, you can also make healthy homemade ketchup with simple ingredients:
Ingredients
- 1 (6-ounce) can tomato paste
- 1⁄4 cup apple cider vinegar
- 1⁄4 cup water
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp sea salt
- 2-4 tbsp honey or pure maple syrup to taste
Instructions
- In a small saucepan, combine all ingredients except honey/maple syrup.
- Bring to a boil, then reduce heat and simmer for 5 minutes.
- Remove from heat and cool slightly before transferring to a blender or food processor.
- Blend until smooth, adding honey/maple syrup to taste.
- Store in the refrigerator for up to 2 weeks.
This easy homemade ketchup has only 4g net carbs and 45 calories per tablespoon. And you control the quality of ingredients.
The Bottom Line
So how many calories are actually in a dip and squeeze ketchup packet? Most brands provide around 20-25 calories per 17g single-serve packet.
When comparing popular condiment packets, ketchup is one of the lowest calorie options, making it an ideal squeezable sauce for burgers, fries, chicken tenders, and more.
Opt for organic ketchup or make your own to maximize nutrition. And combine ketchup with lower calorie condiments like mustard to construct the perfect dipping sauce for your meal.
Enjoy the flavor and convenience of dip and squeeze ketchup packets as part of a balanced diet without feeling guilty!